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How to Healthfully Gain Weight

author image Ireland Wolfe
Ireland Wolfe has been writing professionally since 2009, contributing to Toonari Post, Africana Online and Winzer Insurance. She obtained her Bachelor of Arts in psychology and Master of Arts in mental health counseling. She is also a licensed mental health counselor, registered nutritionist and yoga teacher.
How to Healthfully Gain Weight
Continue to exercise while gaining weight to remain healthy. Photo Credit Stockbyte/Stockbyte/Getty Images

Most people are interested in losing weight and keeping it off, but you may need to gain weight for various reasons. Some supplements help you pack on the pounds, but plenty of food causes weight gain as well. To gain weight in two weeks may be difficult depending on how much weight you are seeking to gain. Try to include high-calorie food in your diet that also has some health value so that you don’t get sick. Consult your physician before making changes to your diet.

Step 1

Increase your overall caloric intake by 500 to 1000 calories daily. How many calories you need daily depends on your activity level, weight and gender, but generally, an additional 500 calories per day results in a 1 lb. weight gain each week.

Step 2

Eat more often. Strive to eat six times a day -- that's three snacks in addition to your three regular meals.

Step 3

Increase your protein intake. Add protein shakes to your diet along with eating protein at every meal. Include meat, seafood, dairy and nuts.

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Step 4

Drink milk 3 to 4 times a day. Milk is healthy but also adds weight, especially if you drink regular or whole milk.

Step 5

Include carbohydrates in your weight gain diet. Carbohydrates, such as pasta, rice and bread, help add pounds and also provide necessary energy. Whole grains breads and pasta, as well as brown rice are healthier than refined grains.

Step 6

Add unsaturated fats to your diet to help you gain weight. Unsaturated fats are found in fish, nuts, avocados and olive oil.

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